These pumpkin protein muffins are soft, moist, and perfectly spiced. They taste like a cozy bakery pumpkin muffin, but each one packs about 20 grams of protein! They’re gluten-free, dairy-free, and naturally sweetened with maple syrup, and you make them in just one bowl. Even better, this recipe uses an ENTIRE can of pumpkin puree. No more half-used can sitting in the back of your fridge until you throw it out!
I’ve been making a version of these every fall since I first shared my 6-Ingredient Protein Muffins, and this pumpkin version has officially become my family’s favorite. I bake a batch on Sunday and we grab them all week long for breakfast, after-school snacks, and pre-workout fuel. If you’re stocking up on pumpkin recipes this season, you’ll also love my Pumpkin Protein Balls and my Healthy Pumpkin Spice Latte. They go perfectly with one of these muffins!
Why You’ll Love These Pumpkin Protein Muffins
- High-protein and actually filling. With eggs, peanut butter, almond flour, and vanilla protein powder all working together, each muffin has about 20 grams of protein. They’re a breakfast or snack that keeps you full for hours, not just a sugar rush that leaves you hungry an hour later.
- One bowl, one can, zero waste. Mix everything in a single bowl, scoop, and bake. This recipe uses a whole 15-ounce can of pumpkin puree, so nothing goes to waste and there’s no leftover pumpkin to figure out what to do with!
- Healthy, gluten-free, and dairy-free. These are made with almond flour instead of all-purpose flour, sweetened with pure maple syrup, and have no butter or oil. They’re also naturally gluten-free and dairy-free (with a dairy-free protein powder). They taste like a treat but are made with wholesome ingredients you can feel good about.
How Much Protein Is in Each Pumpkin Protein Muffin?
Each muffin has approximately 20 grams of protein when you make 12 muffins. That’s about double what you’d find in most regular pumpkin muffins, and more than a large egg! The protein comes from four places:
- Vanilla protein powder: The biggest protein boost, adding about 5–6 grams per muffin.
- Almond flour: Unlike all-purpose flour, almond flour is made from ground almonds, so it adds protein, healthy fats, and fiber.
- Eggs: Four whole eggs add protein and give the muffins their soft, fluffy structure.
- Peanut butter: Adds protein, healthy fats, and a subtle nutty flavor that pairs beautifully with pumpkin spice.
The exact amount depends on the protein powder you use. Check your label: a powder with 30+ grams of protein per scoop will push these muffins even higher!
Ingredient Swaps
- Peanut butter: Any creamy nut or seed butter works. Almond butter and cashew butter are both delicious. For a nut-free muffin, use sunflower seed butter, but note it can turn slightly green when baked (totally safe, just a fun chemical reaction with the baking powder!). For a fully nut-free version, also swap the almond flour (see below).
- Vanilla protein powder: I recommend a plant-based protein powder or a whey-casein blend. Pure whey isolate tends to dry out baked goods and can make the muffins dense and rubbery. For dairy-free muffins, use a plant-based powder. I love Aloha Vanilla Protein Powder! Make sure your protein powder is gluten-free if you need these to be strictly gluten-free.
- No protein powder? Swap the protein powder for an equal amount of almond flour or oat flour. The muffins will be lower in protein but still soft, moist, and delicious.
- Almond flour: For nut-free muffins, use oat flour or a 1:1 gluten-free flour blend. Start with 1½ cups and add more as needed, since these flours absorb more moisture than almond flour.
- Maple syrup: Honey works as a 1:1 swap. For lower-sugar muffins, use a sugar-free maple syrup or monk fruit syrup.
- Pumpkin pie spice: Make your own with 1 teaspoon cinnamon, ¼ teaspoon ginger, ¼ teaspoon nutmeg, and a pinch of cloves. You can also add an extra ½ teaspoon of cinnamon for even cozier muffins.
- Pumpkin puree: Use 100% pure pumpkin puree, NOT pumpkin pie filling, which has added sugar and spices. Homemade pumpkin puree works too (about 1¾ cups). For a twist, canned sweet potato or butternut squash puree work as a 1:1 swap.
- Add-ins: Fold in ½ cup chocolate chips, chopped pecans or walnuts, or dried cranberries. Or top each muffin with a sprinkle of pumpkin seeds before baking for crunch!
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Pumpkin Protein Muffins
Equipment
- 1 large bowl
- 1 12-cup muffin tin
Ingredients
- 1 (15 ounce) can pumpkin puree
- 4 eggs
- ½ cup creamy peanut butter unsweetened, or any nut/seed butter
- 2 cups almond flour
- 1 cup vanilla protein powder
- 2 teaspoons baking powder
- 1 teaspoon pumpkin pie spice
- ½ cup maple syrup
Method
- Preheat oven to 350° Fahrenheit and line a muffin tin with muffin liners.
- In a medium bowl, mix together the pumpkin puree, eggs, peanut butter, and maple syrup until smooth.
- Then, add in the almond flour, vanilla protein powder, baking powder, and pumpkin pie spice. Mix until well combined and no lumps of flour remain.
- Scoop about ¼ cup of the muffin batter into each muffin liner, then bake for 20-22 minutes or until a toothpick inserted down the center of a muffin comes out clean. Let the muffins cool for at least 15 minutes before eating.
Looks great! Can you recommend any substitution if you don’t want to use any type of nut butter?
Great question! Sunflower seed butter would work great as a substitute in this recipe. 🙂
Can I make the pumpkin muffins with gluten free flour instead of almond flour?
Yes! You can use either oat flour or gluten-free all purpose flour in its place. I hope you love them!